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March 20,2014


March 20,2014

Warm Up: 2 min Jump Rope, 2x Hip Mobility Drill,

2x PVC (Dislocate, Good morning)

3x 5 Wall Squat, 5 Goblet Squat, 10 KB Swing


Choose Your Own Skills Day

AMRAP 25-30 Minutes

Choose up to 5 exercises from the list below. Perform the prescribed number of reps for each exercise in a circuit. 

Max Time Hold: Top of Ring Dip/ Hollow Hold/ L Hold/ Plank/ Hand stand Hold3 Reps: Muscle Up/ Turkish Get Up

5 Reps: Clean/ Jerk/ Split Press/ Snatch/ Overhead Squat/ Snatch Balance/ Thruster

10 Reps: Bar Kip/ Hollow Rock/ Toes to bar/ Knees to Elbow/ Pull Up/ Hand stand Push Up/ Shoulder Touch/ Ring Dip

20 Reps: Wall Ball Shot/ KB Swing/ Box Jump

30 Reps: Double Under

Finish your circuit with 1 Lap around the building